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| Robster |
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Robster
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 Posted: 14:32 - 27 Feb 2014  Post subject: Intermittent Fasting |
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Anyone doing it?
Basically i've stopped eating breakfast, have my first meal (banana with some toast) at 12pm, then lunch an hour later. Might have another banana or clementine inbetween lunch and dinner, then eat a decent meal when home, make sure all my eating's done by 8pm.
I've also cut down on refined sugar, sweets and chocolate and rubbish. I still have sugar and milk in coffee, but try not to snack inbetween.
Been giving it a go since last week, can't say I feel too much different, odd craving here and there, but generally feel alright.
Going to start strength training next week and try to get on top of my diet again as well. Main goal is to lose a bit of weight so by the time I have my full license i'll be a couple of stone lighter (and can go a bit faster  )
I have tried a few other fad diets before, south beach diet and etc. and got fed up pretty quickly, but like the idea of this one as its quite simple to do really.
Complete fitness n00b so advice is welcome.
TL:DR I only eat decent food between 12pm-8pm, and coffee in the morning now |
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| Saltire |
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Saltire
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CaNsA
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| Robster |
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Robster
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Saltire
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| Posted: 14:44 - 27 Feb 2014 Post subject: |
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Do cardio then....  |
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Robster
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| DrDonnyBrago |
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DrDonnyBrago
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| lihp |
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lihp
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Posted: 14:49 - 27 Feb 2014  Post subject: |
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I intermittently fast between meals
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covent.gardens: lihp is my most favourite member ever |
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| garth |
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garth
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Posted: 14:58 - 27 Feb 2014  Post subject: |
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I read the title as intermittent fisting.  |
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| Robster |
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Robster
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| Posted: 15:05 - 27 Feb 2014 Post subject: |
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| DrDonnyBrago wrote: | If you want to a be a skinny wimp, knock yourself out.
After you have used up your carbohydrate reserves, you still need carbohydrate for certain organs/tissues (brain, retina etc) and you get that by degrading skeletal muscle protein in a process called gluconeogenesis.
Bodyfat % measurement is a load of bollocks too btw, hope it is free. |
It is actually, more of a taster session at the local gym. I've been advised by a friend to start on compound weight lifting, so squats, bench, rows etc. As said earlier, my cardio is swimming and cycle to gym and back; fuck sitting on a bike in a gym, done that before - not interested.
Same friend is also into Intermittent fasting and has dropped a decent amount of fat/built muscle in the last few months since he got back into training so I take his word on it.
There is some science behind it if anyone can be bothered to read about it:
https://www.leangains.com/2011/03/intermittent-fasting-for-weight-loss.html
Feel free to call it a load of bollocks; whatever works for that person, if I lose a few kilos and feel better for it then sign me up, if not i'll go back to crying into my jam on toast in the morning... |
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| djrikki |
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djrikki
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Robster
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Robster
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| DrDonnyBrago |
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DrDonnyBrago
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| Posted: 16:19 - 27 Feb 2014 Post subject: |
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| RoboRider wrote: | Same friend is also into Intermittent fasting and has dropped a decent amount of fat/built muscle in the last few months since he got back into training so I take his word on it. |
I don't doubt that, but... he could have done it without the fad diet, probably had better results too.
I read the link btw, the "scientific" background is weak. I used to argue this sort of stuff on bodybuilding forums because they are so full of pseudo-science bollocks it is unbelievable. Alas, weight lifting is not something I am still interested in and I quite frankly can no longer be arsed. Nonetheless, I urge you to read the link you posted and see where he is getting his information. Of the publication list, most are completely irrelevant. This is one potentially relevant paper:
Heilbronn LK, Smith SR, Martin CK, Anton SD, Ravussin E. Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. Am J Clin Nutr 2005; 81: 69–73.
But..... it is about alternate day fasting and it doesn't even have a control group, so they effectively proved that not eating and doing exercise makes you lose weight  .
The last two "papers" are the ones the author uses for his own review (a review of a review, essentially). Interesting to note, that the link was dated 3 years ago and I can't see that the work has yet been published, other stuff has been, but not that. Author has written plenty of lovely expensive books though, so that's nice.
I had a look through the author's publication record, of papers published since not publishing those they tend to involve fatties on cardio bikes. Again alternate day fasting, and all they have essentially proved is that following a diet and exercising was better than following a diet or exercising - hardly earth breaking.
Anyway... slight tangent over, do what you want, but don't believe everything you read. If you come across the unpublished manuscripts, post them as I am now interested in reading them, but I'd rather not spend any more time looking. |
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| slowlydoesit |
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slowlydoesit
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Posted: 16:27 - 27 Feb 2014  Post subject: Re: Intermittent Fasting |
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| RoboRider wrote: | Anyone doing it?
Basically i've stopped eating breakfast, have my first meal (banana with some toast) at 12pm, then lunch an hour later. Might have another banana or clementine inbetween lunch and dinner, then eat a decent meal when home, make sure all my eating's done by 8pm.
I've also cut down on refined sugar, sweets and chocolate and rubbish. I still have sugar and milk in coffee, but try not to snack inbetween.
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I've been doing the Lean Gains-style intermittent fasting thing continuously since 2011, so nearly three years now. I try to finish eating before 9pm and I don't eat until noon at the earliest the next day, which is a 15-hour gap. For breakfast I have a cup of black coffee and that's all. Paradoxically I don't feel hungry during the morning UNLESS I have had something to eat at breakfast time, which only happens a couple of times a year e.g. Christmas morning. I don't have a huge lunch to compensate for the lack of breakfast, typically just one sandwich and an apple or a small yoghurt. I also avoid starchy carbs in the evening - potatoes, pasta, rice - and instead eat fill up on vegetables and a decent portion of meat. (I don't worry about fat content, I just look at calories.) I have dramatically cut back on the rubbish stuff you mention above including alcohol.
Result: I lost around 12kg (getting on for two stone) from my peak and went from a 40 waist to a 32/34. That has been sustained: my waistline hasn't rebounded. I still have a few pounds to lose, especially the stubborn flab at the front, but I'm getting there slowly.
Some gratuitous tips.
1) You have to engineer a permanent change in food habits, not just follow a diet. Dieters rebound.
2) As you get older your basal metabolic rate will probably trend downwards so you should need fewer calories. If you eat at 40 the same way you did when you were 20 you'll likely end up overweight. In other words, all other things being equal you need to reduce your intake as the years go by.
3) It helps to track carefully the food you eat at first so that you really understand your intake. www.myfitnesspal.com is good for that kind of thing, easy to use and it's free. Most people underestimate how much they're eating and until you get an accurate feel for that you're doomed.
4) Do not eat crisps, puddings, sweets, biscuits, chocolate or fizzy drinks. Just don't buy them or have them in the house. Reward yourself every now and again with a dessert, every couple of weeks or so.
5) Cutting out carbs for dinner initially seemed impossible because it felt like "well, what else is there to eat other than spuds/pasta/rice?" but I got used to it and now it feels natural. Be wary of taking a protein shake by the way - if you're eating lots of meat you probably don't need the extra protein and there's a ton of calories in those shakes. Only if I am training in a fasted state do I supplement and then I just pop BCAA capsules afterwards.
6) Booze is an eternal problem for me. If you drink a lot at home, cut back. I used to drink nearly every night. Give yourself a quota and stick to it. I like beer but I find it easier to overdrink with beer compared to wine or spirits. So, I don't drink beer at home and I have a strict quota of one glass of wine (same amount every time). I have two non-drinking days every week, usually Sunday and Monday.
7) Exercise is important in its own right, but unless you have a physically demanding job it's hard to exercise enough to offset the unnecessary calories taken in the form of rubbish food. Do resistance work with free weights, not cardio.
8) Lean Gains claims that intermittent fasting has its own benefits other than simple reduction in calorific intake. I think the jury is out on that, but fasting that leads to cutting out one meal could easily reduce your daily intake by 300 calories or so. If you only need, say, 2000 cals a day then 300 cals is useful.
9) I weigh myself every day, but I agree that tracking how your clothes feel is ultimately more important. Example: my average weight fell from well over 90kg to 78kg, then tracked back up to 84kg after a year of weight training 3 times a week. I wasn't worried by that rise in my weight because my clothes fit me the same way and my waist didn't change as my weight rose back to 84kg.
10) If you live with others - family, flatmates - be very upfront about what you're trying to do and get them on your side. You don't want them sabotaging you, whether intentionally or not. Especially be careful of overweight people. Many will feel threatened if you lose weight, because it shows them that with enough willpower and the right approach you can get results. |
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Robster
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| Posted: 16:57 - 27 Feb 2014 Post subject: |
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DrDonnyBrago: Cheers for your input and advice, I'll trust actual results than what people write about on a website at the end of the day.
slowlydoesit: Thats great advice, i've taken it on board. Once I can get my bike jacket on with a little less effort, I know i'm doing some good. Will stop weighing myself in a few weeks time once I get into a gym routine, but i'll emphasize - i'm 18 stone/115 kilos, fairly sedentary and not looked after myself for a long time, So I reckon losing a few stone will do me good. |
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djrikki
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el_oso
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Robster
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| Posted: 10:08 - 28 Feb 2014 Post subject: |
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| the_godfather wrote: | yep doing it currently. Seems to work for me. Don't really feel hungry throughout the day. I used to train in the morning and fast and that really wasn't good. Felt like my body was screaming at me to stop.
What seems to work for me is to eat something pre-workout, usually a banana.
My 'routine' is 8-4 at work. No food. At 4, just before putting on bike gear eat a banana, breakfast cereal bar, something. Gym from half 4 until half 5. Eat twice at half 6. Stop eating. Go to bed. Start again.
My results have been pretty good. Dropped a few kilos in body weight. Progress at the gym slows down, but doesn't really reverse. Clothes are getting tighter in the right places and but also looser in others. currently hovering around 79kg @ 5' 8". |
all reassuring, ate a full flower(tree?) of steamed broccoli, with two shallow fried salmon fillets last night, went for a long swim and melt in the sauna, feel super-energetic today, actually got to work on time for once.
Since it's not 'bacon Friday' at work today, the powers that be have decided that it will be a good idea to appease the workforce with choc chip cookies and jam donuts for Breakfast... My willpower is strong though!
Bit concerned about getting a routine sorted, as I do nine hour shifts, so realistically i'll be working out late at night, but as someone mentioned here I might give the BCAA tablets a go. Would this be suitable instead of a protein hit?
I quite like not eating after 8pm if i'm honest, I seem to get off to sleep much better and actually feel tired by 12am
Looking forward to doing some deep squats next week, OOOF! |
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| djrikki |
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djrikki
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| Posted: 12:39 - 28 Feb 2014 Post subject: |
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| RoboRider wrote: | | the_godfather wrote: | yep doing it currently. Seems to work for me. Don't really feel hungry throughout the day. I used to train in the morning and fast and that really wasn't good. Felt like my body was screaming at me to stop.
What seems to work for me is to eat something pre-workout, usually a banana.
My 'routine' is 8-4 at work. No food. At 4, just before putting on bike gear eat a banana, breakfast cereal bar, something. Gym from half 4 until half 5. Eat twice at half 6. Stop eating. Go to bed. Start again.
My results have been pretty good. Dropped a few kilos in body weight. Progress at the gym slows down, but doesn't really reverse. Clothes are getting tighter in the right places and but also looser in others. currently hovering around 79kg @ 5' 8". |
all reassuring, ate a full flower(tree?) of steamed broccoli, with two shallow fried salmon fillets last night, went for a long swim and melt in the sauna, feel super-energetic today, actually got to work on time for once.
Since it's not 'bacon Friday' at work today, the powers that be have decided that it will be a good idea to appease the workforce with choc chip cookies and jam donuts for Breakfast... My willpower is strong though!
Bit concerned about getting a routine sorted, as I do nine hour shifts, so realistically i'll be working out late at night, but as someone mentioned here I might give the BCAA tablets a go. Would this be suitable instead of a protein hit?
I quite like not eating after 8pm if i'm honest, I seem to get off to sleep much better and actually feel tired by 12am
Looking forward to doing some deep squats next week, OOOF! |
BCAAs are different from protein. Im having 2 or 3 BCAA/glutamine drinks a day at the moment as it helps with DOMS after training and also seems to lift my mood a bit too.
If you're looking for different types of meal replacement / snack replacement drinks etc then there are a variety out there including normal whey concentrate/isolate, mixed protein from sources like peas etc, drinkable stuff from collagen and casein which is a slower release one and some folks prefer that for evening/night use. |
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| Eddie Hitler |
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Eddie Hitler
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| Posted: 13:35 - 28 Feb 2014 Post subject: |
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Yep, I do. Water, cod fish liver oil in the morning and black coffee during the day, nothing else. At around 8pm I'll have one fuck-off huge meal.
I also strength strain, and haven't felt any negative effects on my workouts. Have been eating like this for 2 and a half weeks, feeling great and losing the stubborn fat. . |
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Shinigami
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Robster
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Old Thread Alert!
The last post was made 12 years, 2 days ago. Instead of replying here, would creating a new thread be more useful? |
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